Do Milk Teas Have a Lot of Caffeine?

While a typical cup of brewed coffee contains approximately 95 mg of caffeine, the caffeine content in milk tea can vary significantly, ranging from 25 mg to over 160 mg per serving, depending on the tea type and preparation. It's a common misconception that because it's a tea, the caffeine kick is always mild.

Quick Summary

Milk teas contain varying levels of caffeine based on the tea used, such as black, green, or oolong, and can sometimes approach the caffeine content of a cup of coffee. The brewing method, serving size, and other ingredients also play a large role in the final caffeine level. Knowing these factors helps manage intake and avoid adverse effects.

Key Points

• Caffeine content varies widely: The amount of caffeine in milk tea depends heavily on the base tea (black, green, or oolong) and preparation.

• Black tea has the most caffeine: Milk teas made with black tea, like classic bubble milk tea, typically contain the highest caffeine levels among tea types.

• Serving size matters: Larger milk tea drinks naturally contain more caffeine, sometimes approaching or exceeding that of a standard cup of brewed coffee.

• Brewing method is a factor: Longer steeping times and hotter water temperatures increase the amount of caffeine extracted from the tea leaves.

• Herbal options are caffeine-free: For a caffeine-free alternative, ask for herbal or fruit-based milk teas that are made without a traditional tea base.

• Moderation is recommended: For individuals sensitive to caffeine or pregnant women, monitoring intake is crucial to avoid side effects like anxiety or insomnia.

Unpacking Caffeine Content in Milk Teas

Many people enjoy milk tea as a comforting and flavorful alternative to coffee, often assuming it has a much lower caffeine content. However, this is not always the case. The amount of caffeine in a milk tea can range from very low to surprisingly high, rivaling or even exceeding a standard cup of brewed coffee, especially in larger servings or with certain tea bases. The primary source of caffeine is the tea itself, as milk or other additions do not add caffeine. Understanding the variables that influence these levels is key to enjoying your beverage responsibly.

Factors That Influence Caffeine Levels

Several factors determine how much caffeine ends up in your cup of milk tea.

• Type of Tea: The most significant factor is the base tea. Black tea naturally contains more caffeine than green or oolong tea. For example, a black tea-based milk tea will have more caffeine than a green tea-based one.
• Brewing Time: A longer steeping time allows for more caffeine to be extracted from the tea leaves. If a milk tea is brewed for an extended period, its caffeine content will be higher than one steeped for a shorter time.
• Water Temperature: Brewing tea with hotter water also extracts caffeine more efficiently. The water used for black tea is typically hotter than for green tea, contributing to the higher caffeine levels in black milk teas.
• Serving Size: This is a simple but important factor. A large 24-ounce bubble milk tea will contain considerably more caffeine than a small 8-ounce cup, even if they use the same tea base.
• Tea Leaf Grade: Broken or crushed tea leaves, like those often used in tea bags, have a larger surface area than whole leaves, allowing more caffeine to be released during brewing.
• Tea Plant Cultivar: The variety of the tea plant itself can affect caffeine. Some cultivars, such as Camellia sinensis assamica often used for black teas, have naturally higher caffeine levels than others.

Caffeine Content: Milk Tea vs. Other Beverages

When comparing a standard milk tea with other popular caffeinated beverages, the picture becomes clearer. The caffeine levels can vary dramatically, and the effects are also influenced by other compounds present.

Beverage Type	Approximate Caffeine per 8-16 oz serving	Key Differentiating Factor
Black Milk Tea	50–90 mg	Contains L-theanine, which provides a smoother energy boost.
Green Milk Tea	25–45 mg	Lower caffeine content, often with a milder taste profile.
Matcha Milk Tea	60–70 mg	Made from powdered leaves, offering a potent, focused energy.
Brewed Coffee	95–200 mg	Higher average caffeine, faster absorption, and often a more jittery effect.
Energy Drink (16 oz)	150–300 mg	Very high caffeine, plus high sugar content and other stimulants.

Navigating Your Caffeine Intake

For many, moderate consumption of milk tea is perfectly fine. However, those sensitive to caffeine, pregnant women, or individuals with certain health conditions need to be more mindful. The maximum recommended daily intake of caffeine for most healthy adults is around 400 mg. A single large milk tea could contain a substantial portion of that, so it's important to consider your total daily consumption. For example, a single cup of bubble milk tea from a shop could have between 100 and 160 mg of caffeine, putting a significant dent in your daily limit.

If you want to reduce the caffeine in your milk tea, here are a few methods to consider:

• Opt for Green or Oolong Tea: These tea bases are naturally lower in caffeine than black tea.
• Choose Herbal Teas: Many cafes offer herbal or fruit-based tea options that are naturally caffeine-free. Popular options include rooibos or taro-flavored drinks made without a tea base.
• Reduce Steeping Time: If making your own milk tea at home, a shorter steeping time will result in less caffeine extraction.
• Ask for Customizations: At a bubble tea shop, you can often request a reduced-caffeine version or one made without a tea base entirely.

Conclusion

Milk teas do contain caffeine, and the amount can vary widely depending on the type of tea used, the brewing process, and the serving size. While a typical cup may have less caffeine than a strong cup of coffee, some large milk tea drinks can contain a significant amount, sometimes comparable to or even exceeding a standard cup of joe. For most, enjoying milk tea in moderation is fine, but those concerned about their caffeine intake should be mindful of these variations and consider opting for lower-caffeine alternatives or customizing their order. It's not about avoiding milk tea entirely, but understanding its components to make informed choices for your health and lifestyle.

Healthline's article on caffeine in tea vs. coffee provides excellent comparative data and context: Caffeine in Tea vs. Coffee: How Do They Compare?

Frequently Asked Questions

Is there caffeine in bubble tea?

Yes, most bubble tea contains caffeine because it is made with a tea base, such as black or green tea. The exact amount depends on the type of tea used and the serving size.

How much caffeine is in a typical milk tea?

The caffeine in a typical milk tea can range from approximately 25 to over 160 mg per serving. This wide range depends on the tea variety, brewing strength, and serving size.

Does adding milk reduce the amount of caffeine in tea?

No, adding milk does not reduce the caffeine content of tea. Milk simply dilutes the tea and can mellow the flavor, but the total amount of caffeine from the tea base remains the same.

Which type of milk tea has the most caffeine?

Black milk tea generally has the highest caffeine content compared to other types like green or oolong milk tea. This is because black tea leaves naturally contain more caffeine.

How can I reduce the caffeine in my milk tea?

To reduce caffeine, you can opt for a milk tea made with green or herbal tea, shorten the steeping time, or choose a fruit-based drink with no tea base at all.

Can drinking too much milk tea cause anxiety?

Yes, excessive caffeine intake from milk tea can cause increased anxiety, jitteriness, and restlessness in some individuals, particularly those sensitive to caffeine.

What is a caffeine-free alternative to milk tea?

Caffeine-free alternatives include fruit-based or herbal teas. For bubble tea, you can ask for a taro or fruit drink made without a tea base, using just milk or creamer.